Table of ContentsView AllTable of ContentsFoods to Fight DepressionFoods to Avoid
Table of ContentsView All
View All
Table of Contents
Foods to Fight Depression
Foods to Avoid
Depressionis a mood disorder that can make you feel sad, sluggish, and low on energy. There are many treatments and strategies to help you feel better, but the foods you eat also play a role.
Whilemedicationandtherapyare considered the mainstay options, incorporating healthy foods like leafy green vegetables, berries, tomatoes, walnuts, and salmon into your diet is an easy way to boost your mood.
This article discusses foods that can help fight depression and some that you should avoid.
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13 Best Foods to Fight Depression
While no single food alone can cure depression on its own, a healthy diet may reduce symptoms.Research shows that, generally, foods that are high in nutrients like vitamins, minerals, antioxidants, proteins, and fatty acids are known to help.
Leafy Green Vegetables
Leafy greens likespinach, collard greens, andkalecontainmagnesium, which may help with mood. Studies show that people with depression are more likely to havelow levels of magnesium.Leafy green vegetables are also rich in folate, a B vitamin that some research suggests may help depression.
Berries
Berries, likeraspberries,strawberries, blueberries, and blackberries, are loaded with antioxidants, which help protect your body from cell damage. One study found that berries may have mood-enhancing effects similar to Depakote (valproic acid), ananticonvulsant medication.
Turkey
Turkey containstryptophan, an amino acid your body uses to make the mood-regulating chemicalserotonin. Studies have found people who consume tryptophan have a lower risk of developing symptoms of depression andanxiety.
Carrots
Carrotssupply unique antioxidants calledcarotenoids, known to have anti-inflammatory effects on the body. In some studies, consuming more carotenoids has been shown to lower symptoms of depression and anxiety.
Avocado
Avocadosare rich infolate, potassium, tryptophan, and vitamin K, which may help ease symptoms of depression. They also contain brain-healthy monounsaturated fatty acids, which may have an antidepressant effect.
Mushrooms
Mushroomsare rich in B vitamins andselenium. Some research suggests that a lack of these nutrients may be linked to symptoms of depression.
Tomatoes
Tomatoesare packed with antioxidants. They also contain iron, vitamin B6, and tryptophan, nutrients your brain needs to produce mood-regulating chemicals. One study found older people who ate tomatoes two to six times a week were 46% less likely to have mild or severe depression symptoms compared to those who ate tomatoes less than once a week.
Brazil Nuts
Brazil nutsare edible seeds from the Brazil nut tree. They contain many nutrients, including selenium, magnesium, potassium, zinc, calcium, and iron. The nuts also provide a compound called ellagic acid, which hasantioxidantand anti-inflammatory properties. In some studies, ellagic acid has shown antidepressant effects on the brain.
Walnuts
Walnutsprovide several mood-elevating nutrients, including omega-3 fatty acids, copper, iron, antioxidants, and magnesium. One study found that people who ate walnuts reported fewer symptoms of depression than those who didn’t consume the nuts.
Milk
Milkis a good source of vitamin D, which may ward off symptoms of depression. A study found that people who consumed higher amounts of low-fat milk and yogurt were less likely to develop symptoms of depression.
Coffee
However, other studies have found that coffee consumption may worsen depression in people who already have a mood disorder.It’s best to drink coffee only if you notice a positive effect.
Salmon
Salmon is rich in vitamin D and omega-3 fatty acids, which may help relieve symptoms of depression in people with avitamin deficiency.American Heart Association guidelines suggest eating two servings of fish like salmon a week.
Clams and Mussels
Shellfish, such as clams and mussels, are good sources of vitamin B12.Clams are also high in tryptophan, converted to serotonin in the brain. Mussels are rich in omega-3 fatty acids, which could decrease inflammation and promote brain health.
Hydration and DepressionStaying hydrated is also important if you have depression. Studies show drinking plain water can lower the risk of depression and anxiety.
Hydration and Depression
Staying hydrated is also important if you have depression. Studies show drinking plain water can lower the risk of depression and anxiety.
A Word From Verywell
—SUZANNE FISHER, MS, RD, LDN, MEDICAL EXPERT BOARD
What Foods Should You Avoid If You Have Depression?
When it comes to depression and food, it’s not just what you eat. It’s also about what you don’t eat. Generally, you should stay away from foods that are processed, sugary, or fried.
Junk Food
Junk foods are high in calories and low in nutrients. Studies suggest eating a lot of junk foods, especially those that contain artificial sweeteners, may increase the risk of depression.Other research has shown refined foods, such as white bread and soda, may increase mood changes, fatigue, and other symptoms of depression.
Alcohol
While it’s sometimes known for relieving stress, alcohol can worsen symptoms of depression. By definition, alcohol is a depressant, which means it slows down brain activity and can change your mood. Heavy drinking can also makeantidepressantmedications less effective.
Summary
Many foods contain specific substances that may help ease symptoms of depression. Incorporating leafy greens, berries, tomatoes, avocadoes, mushrooms, turkey, salmon, walnuts, milk, and more foods into your diet may help boost your mood.
However, no food will cure the disease. It’s better to focus on a well-balanced, healthy diet to improve your mood. A balanced diet includes proportional amounts of fruits, vegetables, whole grains, and lean meats.
21 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Selvaraj R, Selvamani TY, Zahra A, et al.Association between dietary habits and depression: a systematic review.Cureus. 14(12):e32359. doi:10.7759/cureus.32359Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P.The role and the effect of magnesium in mental disorders: a systematic review.Nutrients. 2020;12(6). doi:10.3390/nu12061661Fava M, Mischoulon D.Folate in depression: efficacy, safety, differences in formulations, and clinical issues.J Clin Psychiatry. 2009;70 Suppl 5:12-17. doi:10.4088/JCP.8157su1c.03Eurekalert.org.Good mood foods: Some flavors in some foods resemble a prescription mood stabilizer.Lindseth G, Helland B, Caspers J.The effects of dietary tryptophan on affective disorders.Arch Psychiatr Nurs. 2015;29(2):102-107. doi:10.1016/j.apnu.2014.11.008Rasmus P, Kozłowska E.Antioxidant and anti-inflammatory effects of carotenoids in mood disorders: an overview.Antioxidants. 2023;12(3):676. doi:10.3390/antiox12030676Fernandes MF, Mutch DM, Leri F.The relationship between fatty acids and different depression-related brain regions, and their potential role as biomarkers of response to antidepressants.Nutrients. 2017;9(3):298. doi:10.3390/nu9030298Wang J, Um P, Dickerman BA, Liu J.Zinc, magnesium, selenium and depression: a review of the evidence, potential mechanisms and implications.Nutrients. 2018;10(5):584. doi:10.3390/nu10050584Niu K, Guo H, Kakizaki M, et al.A tomato-rich diet is related to depressive symptoms among an elderly population aged 70 years and over: a population-based, cross-sectional analysis.J Affect Disord. 2013;144(1-2):165-170. doi:10.1016/j.jad.2012.04.040Bedel HA, Kencebay Manas C, Özbey G, Usta C.The antidepressant-like activity of ellagic acid and its effect on hippocampal brain derived neurotrophic factor levels in mouse depression models.Nat Prod Res. 2018;32(24):2932-2935. doi:10.1080/14786419.2017.1385021Arab L, Guo R, Elashoff D.Lower depression scores among walnut consumers in NHANES.Nutrients. 2019;11(2):275. doi:10.3390/nu11020275Cui Y, Huang C, Momma H, et al.Consumption of low-fat dairy, but not whole-fat dairy, is inversely associated with depressive symptoms in Japanese adults.Soc Psychiatry Psychiatr Epidemiol. 2017;52(7):847-853. doi:10.1007/s00127-016-1333-1Lucas M, O’Reilly EJ, Pan A, et al.Coffee, caffeine, and risk of completed suicide: results from 3 prospective cohorts of American adults.World J Biol Psychiatry. 2014;15(5):377-386. doi:10.3109/15622975.2013.795243Rusconi AC, Valeriani G, Carluccio GM, et al.Coffee consumption in depressive disorders: it’s not one size fits all.Riv Psichiatr. 2014;49(4):164-171. doi:10.1708/1600.17452Wani AL, Bhat SA, Ara A.Omega-3 fatty acids and the treatment of depression: a review of scientific evidence.Integr Med Res. 2015;4(3):132-141. doi:10.1016/j.imr.2015.07.003American Heart Association.Fish and omega-3 fatty acids.Distribution of vitamin B12 in bivalve tissues: Investigations of larval and adult lifestages.Aquaculture. 2022;561:738712.Haghighatdoost F, Feizi A, Esmaillzadeh A, et al.Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study.World J Psychiatry. 2018;8(3):88-96. doi:10.5498/wjp.v8.i3.88Harvard T.H. Chan School of Public Health.Ultra-processed foods may increase risk of depression.Columbia University.Junk food may increase depression risk.National Alliance on Mental Illness.Medication FAQ: Can I drink alcohol while taking antidepressants?
21 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Selvaraj R, Selvamani TY, Zahra A, et al.Association between dietary habits and depression: a systematic review.Cureus. 14(12):e32359. doi:10.7759/cureus.32359Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P.The role and the effect of magnesium in mental disorders: a systematic review.Nutrients. 2020;12(6). doi:10.3390/nu12061661Fava M, Mischoulon D.Folate in depression: efficacy, safety, differences in formulations, and clinical issues.J Clin Psychiatry. 2009;70 Suppl 5:12-17. doi:10.4088/JCP.8157su1c.03Eurekalert.org.Good mood foods: Some flavors in some foods resemble a prescription mood stabilizer.Lindseth G, Helland B, Caspers J.The effects of dietary tryptophan on affective disorders.Arch Psychiatr Nurs. 2015;29(2):102-107. doi:10.1016/j.apnu.2014.11.008Rasmus P, Kozłowska E.Antioxidant and anti-inflammatory effects of carotenoids in mood disorders: an overview.Antioxidants. 2023;12(3):676. doi:10.3390/antiox12030676Fernandes MF, Mutch DM, Leri F.The relationship between fatty acids and different depression-related brain regions, and their potential role as biomarkers of response to antidepressants.Nutrients. 2017;9(3):298. doi:10.3390/nu9030298Wang J, Um P, Dickerman BA, Liu J.Zinc, magnesium, selenium and depression: a review of the evidence, potential mechanisms and implications.Nutrients. 2018;10(5):584. doi:10.3390/nu10050584Niu K, Guo H, Kakizaki M, et al.A tomato-rich diet is related to depressive symptoms among an elderly population aged 70 years and over: a population-based, cross-sectional analysis.J Affect Disord. 2013;144(1-2):165-170. doi:10.1016/j.jad.2012.04.040Bedel HA, Kencebay Manas C, Özbey G, Usta C.The antidepressant-like activity of ellagic acid and its effect on hippocampal brain derived neurotrophic factor levels in mouse depression models.Nat Prod Res. 2018;32(24):2932-2935. doi:10.1080/14786419.2017.1385021Arab L, Guo R, Elashoff D.Lower depression scores among walnut consumers in NHANES.Nutrients. 2019;11(2):275. doi:10.3390/nu11020275Cui Y, Huang C, Momma H, et al.Consumption of low-fat dairy, but not whole-fat dairy, is inversely associated with depressive symptoms in Japanese adults.Soc Psychiatry Psychiatr Epidemiol. 2017;52(7):847-853. doi:10.1007/s00127-016-1333-1Lucas M, O’Reilly EJ, Pan A, et al.Coffee, caffeine, and risk of completed suicide: results from 3 prospective cohorts of American adults.World J Biol Psychiatry. 2014;15(5):377-386. doi:10.3109/15622975.2013.795243Rusconi AC, Valeriani G, Carluccio GM, et al.Coffee consumption in depressive disorders: it’s not one size fits all.Riv Psichiatr. 2014;49(4):164-171. doi:10.1708/1600.17452Wani AL, Bhat SA, Ara A.Omega-3 fatty acids and the treatment of depression: a review of scientific evidence.Integr Med Res. 2015;4(3):132-141. doi:10.1016/j.imr.2015.07.003American Heart Association.Fish and omega-3 fatty acids.Distribution of vitamin B12 in bivalve tissues: Investigations of larval and adult lifestages.Aquaculture. 2022;561:738712.Haghighatdoost F, Feizi A, Esmaillzadeh A, et al.Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study.World J Psychiatry. 2018;8(3):88-96. doi:10.5498/wjp.v8.i3.88Harvard T.H. Chan School of Public Health.Ultra-processed foods may increase risk of depression.Columbia University.Junk food may increase depression risk.National Alliance on Mental Illness.Medication FAQ: Can I drink alcohol while taking antidepressants?
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Selvaraj R, Selvamani TY, Zahra A, et al.Association between dietary habits and depression: a systematic review.Cureus. 14(12):e32359. doi:10.7759/cureus.32359Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P.The role and the effect of magnesium in mental disorders: a systematic review.Nutrients. 2020;12(6). doi:10.3390/nu12061661Fava M, Mischoulon D.Folate in depression: efficacy, safety, differences in formulations, and clinical issues.J Clin Psychiatry. 2009;70 Suppl 5:12-17. doi:10.4088/JCP.8157su1c.03Eurekalert.org.Good mood foods: Some flavors in some foods resemble a prescription mood stabilizer.Lindseth G, Helland B, Caspers J.The effects of dietary tryptophan on affective disorders.Arch Psychiatr Nurs. 2015;29(2):102-107. doi:10.1016/j.apnu.2014.11.008Rasmus P, Kozłowska E.Antioxidant and anti-inflammatory effects of carotenoids in mood disorders: an overview.Antioxidants. 2023;12(3):676. doi:10.3390/antiox12030676Fernandes MF, Mutch DM, Leri F.The relationship between fatty acids and different depression-related brain regions, and their potential role as biomarkers of response to antidepressants.Nutrients. 2017;9(3):298. doi:10.3390/nu9030298Wang J, Um P, Dickerman BA, Liu J.Zinc, magnesium, selenium and depression: a review of the evidence, potential mechanisms and implications.Nutrients. 2018;10(5):584. doi:10.3390/nu10050584Niu K, Guo H, Kakizaki M, et al.A tomato-rich diet is related to depressive symptoms among an elderly population aged 70 years and over: a population-based, cross-sectional analysis.J Affect Disord. 2013;144(1-2):165-170. doi:10.1016/j.jad.2012.04.040Bedel HA, Kencebay Manas C, Özbey G, Usta C.The antidepressant-like activity of ellagic acid and its effect on hippocampal brain derived neurotrophic factor levels in mouse depression models.Nat Prod Res. 2018;32(24):2932-2935. doi:10.1080/14786419.2017.1385021Arab L, Guo R, Elashoff D.Lower depression scores among walnut consumers in NHANES.Nutrients. 2019;11(2):275. doi:10.3390/nu11020275Cui Y, Huang C, Momma H, et al.Consumption of low-fat dairy, but not whole-fat dairy, is inversely associated with depressive symptoms in Japanese adults.Soc Psychiatry Psychiatr Epidemiol. 2017;52(7):847-853. doi:10.1007/s00127-016-1333-1Lucas M, O’Reilly EJ, Pan A, et al.Coffee, caffeine, and risk of completed suicide: results from 3 prospective cohorts of American adults.World J Biol Psychiatry. 2014;15(5):377-386. doi:10.3109/15622975.2013.795243Rusconi AC, Valeriani G, Carluccio GM, et al.Coffee consumption in depressive disorders: it’s not one size fits all.Riv Psichiatr. 2014;49(4):164-171. doi:10.1708/1600.17452Wani AL, Bhat SA, Ara A.Omega-3 fatty acids and the treatment of depression: a review of scientific evidence.Integr Med Res. 2015;4(3):132-141. doi:10.1016/j.imr.2015.07.003American Heart Association.Fish and omega-3 fatty acids.Distribution of vitamin B12 in bivalve tissues: Investigations of larval and adult lifestages.Aquaculture. 2022;561:738712.Haghighatdoost F, Feizi A, Esmaillzadeh A, et al.Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study.World J Psychiatry. 2018;8(3):88-96. doi:10.5498/wjp.v8.i3.88Harvard T.H. Chan School of Public Health.Ultra-processed foods may increase risk of depression.Columbia University.Junk food may increase depression risk.National Alliance on Mental Illness.Medication FAQ: Can I drink alcohol while taking antidepressants?
Selvaraj R, Selvamani TY, Zahra A, et al.Association between dietary habits and depression: a systematic review.Cureus. 14(12):e32359. doi:10.7759/cureus.32359
Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P.The role and the effect of magnesium in mental disorders: a systematic review.Nutrients. 2020;12(6). doi:10.3390/nu12061661
Fava M, Mischoulon D.Folate in depression: efficacy, safety, differences in formulations, and clinical issues.J Clin Psychiatry. 2009;70 Suppl 5:12-17. doi:10.4088/JCP.8157su1c.03
Eurekalert.org.Good mood foods: Some flavors in some foods resemble a prescription mood stabilizer.
Lindseth G, Helland B, Caspers J.The effects of dietary tryptophan on affective disorders.Arch Psychiatr Nurs. 2015;29(2):102-107. doi:10.1016/j.apnu.2014.11.008
Rasmus P, Kozłowska E.Antioxidant and anti-inflammatory effects of carotenoids in mood disorders: an overview.Antioxidants. 2023;12(3):676. doi:10.3390/antiox12030676
Fernandes MF, Mutch DM, Leri F.The relationship between fatty acids and different depression-related brain regions, and their potential role as biomarkers of response to antidepressants.Nutrients. 2017;9(3):298. doi:10.3390/nu9030298
Wang J, Um P, Dickerman BA, Liu J.Zinc, magnesium, selenium and depression: a review of the evidence, potential mechanisms and implications.Nutrients. 2018;10(5):584. doi:10.3390/nu10050584
Niu K, Guo H, Kakizaki M, et al.A tomato-rich diet is related to depressive symptoms among an elderly population aged 70 years and over: a population-based, cross-sectional analysis.J Affect Disord. 2013;144(1-2):165-170. doi:10.1016/j.jad.2012.04.040
Bedel HA, Kencebay Manas C, Özbey G, Usta C.The antidepressant-like activity of ellagic acid and its effect on hippocampal brain derived neurotrophic factor levels in mouse depression models.Nat Prod Res. 2018;32(24):2932-2935. doi:10.1080/14786419.2017.1385021
Arab L, Guo R, Elashoff D.Lower depression scores among walnut consumers in NHANES.Nutrients. 2019;11(2):275. doi:10.3390/nu11020275
Cui Y, Huang C, Momma H, et al.Consumption of low-fat dairy, but not whole-fat dairy, is inversely associated with depressive symptoms in Japanese adults.Soc Psychiatry Psychiatr Epidemiol. 2017;52(7):847-853. doi:10.1007/s00127-016-1333-1
Lucas M, O’Reilly EJ, Pan A, et al.Coffee, caffeine, and risk of completed suicide: results from 3 prospective cohorts of American adults.World J Biol Psychiatry. 2014;15(5):377-386. doi:10.3109/15622975.2013.795243
Rusconi AC, Valeriani G, Carluccio GM, et al.Coffee consumption in depressive disorders: it’s not one size fits all.Riv Psichiatr. 2014;49(4):164-171. doi:10.1708/1600.17452
Wani AL, Bhat SA, Ara A.Omega-3 fatty acids and the treatment of depression: a review of scientific evidence.Integr Med Res. 2015;4(3):132-141. doi:10.1016/j.imr.2015.07.003
American Heart Association.Fish and omega-3 fatty acids.
Distribution of vitamin B12 in bivalve tissues: Investigations of larval and adult lifestages.Aquaculture. 2022;561:738712.
Haghighatdoost F, Feizi A, Esmaillzadeh A, et al.Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study.World J Psychiatry. 2018;8(3):88-96. doi:10.5498/wjp.v8.i3.88
Harvard T.H. Chan School of Public Health.Ultra-processed foods may increase risk of depression.
Columbia University.Junk food may increase depression risk.
National Alliance on Mental Illness.Medication FAQ: Can I drink alcohol while taking antidepressants?
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